How to reduce your cholesterol by over 50% without drugs

Posted on April 24th, 2008 by Andrew

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About a year ago I had a conversation with my doctor that most people would dread.  He wanted me to think about taking drugs to reduce my cholesterol levels.  I refused as I thought I would try to decrease my cholesterol through modifying my lifestyle first. 

Last week I went for my cholesterol test and I got my results back today.  In my humble opinion they are fantastic!  I’m within the normal range on every count.

  Recommended
Range:		 2007 2008
Total Cholesterol: Less than 200 343 152
HDL Cholesterol: Between 35-60 58 36
LDL Cholesterol: Less than 130 266 101
Triglycerides: Less than 151 118 62
Total/HDL Ratio: Less than 4.5 5.9 4.3

So how did I do it? I’m afraid that those of you looking for an easy solution are out of luck. I did it the hard way, by changing my lifestyle. I think I have 3 main tips that I will share:

1. Cut out processed foods.

I’ve learnt the hard way that processed foods are not good for me. Nowadays I focus on eating mainly natural foods, predominantly fruits and vegetables.  I’ve been a vegetarian for the last two years (just about) and this may have helped as well.

2. Exercise

I know this is a dirty word to many people but exercise has literally changed my life. I used to be a massive couch potato and now I’m running in races and getting the jitters when I can’t get my exercise in.  The funny thing about exercise is that the more you do the more you want to do.  It’s hard at first but once you get in the habit it’s annoyingly addictive.

3. Enjoy my treats in moderation

Life without treats is not worth living in my opinion. I still enjoy curly fries, chocolate cake and so forth. The key is that I enjoy them occasionally and in moderation. Before I started my healthy lifestyle I wanted quantity over quality.  I’d eat snacks and junk food every day.  Two litre bottles of Coke were part of my everyday diet.  Now I don’t drink fizzy drinks at all (water is so much better) and I have junk food rarely.

I think that if I can do it then anyone can.  It’s not easy and at times I have fallen off the wagon as it were but it is definitely worth it.  Today my cholesterol is normal and I feel very happy about that.

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Tags: Life, Milestones // 48 Comments »

48 Responses to “How to reduce your cholesterol by over 50% without drugs”

  1. KristyNo Gravatar // Apr 24, 2008 at 12:03 pm

    Congratulations Andrew on taking the hard road and getting a great result. Drugs aren’t always the solution.

    Well done
    Kristy

    Reply

    AndrewENo Gravatar reply on April 24th, 2008 12:59 pm:

    Thanks Kristy.

    Reply

  2. Chief WahooNo Gravatar // Apr 24, 2008 at 12:15 pm

    And the only side effects from improving your diet and exercise are better health, more energy, and imporved self confidence! Those seem way better than the warnings on the drugs…

    WAY TO GO!

    Reply

    AndrewENo Gravatar reply on April 24th, 2008 12:59 pm:

    Yep, I looked at those side effects and though hell no!

    Reply

  3. LisaNNo Gravatar // Apr 24, 2008 at 12:30 pm

    Wow, now that is success in a big way. Kudos to you for an excellent job!!

    I would love for you to post this at Iowa Avenue………………:)

    Reply

    AndrewENo Gravatar reply on April 24th, 2008 12:58 pm:

    Will do Lisa. :)

    Reply

  4. NancyNo Gravatar // Apr 24, 2008 at 1:46 pm

    number 2 is right on! it is annoyingly addictive! I wanted to run again with the dog tonight! Great job on the cholesterol!

    Reply

    AndrewENo Gravatar reply on April 24th, 2008 1:54 pm:

    :) Good stuff.

    Reply

  5. WundaLucyNo Gravatar // Apr 24, 2008 at 1:50 pm

    Fantabulouso results Andrew, you must be tres tres happy. And not only that, but to have achieved it on your own merit without any of the side effects of those drugs. Woohoo!

    Reply

    AndrewENo Gravatar reply on April 24th, 2008 1:54 pm:

    Thanks WundaLucy. I’m very happy.

    Reply

  6. CarlyNo Gravatar // Apr 24, 2008 at 2:25 pm

    Those numbers are fabulous! Nice job and congrats on not having to be dependent on drugs.

    Reply

    AndrewENo Gravatar reply on April 24th, 2008 2:46 pm:

    Thanks Carly. :)

    Reply

  7. TB-MilwaukeeNo Gravatar // Apr 24, 2008 at 3:15 pm

    Processed foods are easier to give up than I would have thought. I do occasionally have canned soup or canned veggies for convenience, but for the most part, I try to have everything pretty natural.

    Reply

    AndrewENo Gravatar reply on April 24th, 2008 3:17 pm:

    Along with your superfoods eh. ;)

    Reply

  8. HippygalNo Gravatar // Apr 24, 2008 at 3:38 pm

    Have to agree with everything you said – awesome results there. :)

    Reply

    AndrewENo Gravatar reply on April 24th, 2008 3:44 pm:

    Thanks Hippygal. :)

    Reply

  9. MaureenNo Gravatar // Apr 24, 2008 at 4:10 pm

    What fabulous results – you are a walking (or should I say running) advert for a better lifestyle over drugs! Well done, as always, you are my inspiration.
    Tons of love, Mum xxxxxxxxxxxxx

    Reply

    AndrewENo Gravatar reply on April 24th, 2008 6:25 pm:

    Thanks Mum.

    Reply

  10. From Fat to FitNo Gravatar // Apr 24, 2008 at 4:22 pm

    Super results, Andrew! I’ve got to push myself to get back into the exercise habit, I think that’s what put you over the top.

    Reply

    AndrewENo Gravatar reply on April 24th, 2008 6:25 pm:

    Thanks John.

    Reply

  11. LyniseNo Gravatar // Apr 24, 2008 at 4:30 pm

    Hi Andrew,
    Just found your blog and have to say ‘wow, your doing so well. I sometimes wish motivation was contagious as am currently in a slump would love to be able to catch a bit of you guys who are doing so well.

    Have a great day. Lynise (Tauranga)

    Reply

    AndrewENo Gravatar reply on April 24th, 2008 6:24 pm:

    Thanks for the support Lynise. The only real advice I can give you is to take action. Start with something small. The road to better health happens one good decision at a time.

    Reply

  12. hanlieNo Gravatar // Apr 24, 2008 at 7:15 pm

    You’re a rockstar! I couldn’t agree more and I am so proud of you! Well done!

    The problem with the drugs is that they treat a symptom instead of healing the problem! And of course they’re expensive and come with a host of nasty side-effects. You’re much better off!

    Reply

    AndrewENo Gravatar reply on April 24th, 2008 7:37 pm:

    Thanks Hanlie. You are quite right.

    Reply

  13. AbimarsNo Gravatar // Apr 24, 2008 at 9:33 pm

    Way to go Andrew, what an inspiration!

    Reply

    AndrewENo Gravatar reply on April 25th, 2008 5:19 am:

    Thanks Abimars. :)

    Reply

  14. CammyNo Gravatar // Apr 25, 2008 at 12:15 am

    Excellent results, Andrew! And I agree with you on all three tips! I have a ways to go yet on #1, but it’s all about progress. :) Keep up the great work!

    Reply

    AndrewENo Gravatar reply on April 25th, 2008 5:19 am:

    Thanks Cammy. :)

    Reply

  15. KateNo Gravatar // Apr 25, 2008 at 6:11 am

    That is awesome! Congrats on the numbers, it looks great!

    And yes, exercise is astoundingly addictive. At one point in time I was gym-phobic. The thought of running on the treadmill was not appealing to me. But now, If I don’t make it my three times a week, I get cranky and feel nasty. And most of the time, i would like to go more!

    Reply

    AndrewENo Gravatar reply on April 28th, 2008 9:34 am:

    Thanks Kate. I know exactly what you mean!

    Reply

  16. Scott Keeps RunningNo Gravatar // Apr 25, 2008 at 6:53 am

    mmmm, treats. the only reason i keep running is so i can eat chocolate chips cookies. more running = more cookies. :)

    Reply

    AndrewENo Gravatar reply on April 28th, 2008 9:35 am:

    Hmm…cookies!

    Reply

  17. AmyNo Gravatar // Apr 25, 2008 at 8:51 am

    You doctor must have been SOOOO pleased!

    Way to go mister!

    Reply

    AndrewENo Gravatar reply on April 28th, 2008 9:35 am:

    Thanks Amy. He was.

    Reply

  18. Skinny GuyNo Gravatar // Apr 25, 2008 at 2:15 pm

    I was blessed with naturally normal cholesterol in spite of my old, unhealthy ways (although I do struggle at times getting my HDL up where it needs to be). The flip side is my genetic tendency towards high blood pressure. Not that my old lifestyle helped. But after getting with the program I’m pleased to report that my BP meds have been cut in half, and I am totally off all of my diabetes meds.

    The bottom line, as you found out, is that it’s all about the lifestyle. Congratulations!!

    Reply

    AndrewENo Gravatar reply on April 28th, 2008 9:36 am:

    Thanks Skinny Guy. It can be done eh.

    Reply

  19. No Gravatar // Apr 26, 2008 at 5:00 am

    Wow — Andrew, this is amazing! I’m so glad you posted your numbers so we can all see the difference “lifestyle changes” can make!! I’m very curious now about my numbers — cholesterol once tested very high and doctor wanted to talk meds, but as I was still a potentially pregnant woman, she suggested — get this, it was soooo radical I almost could not believe she said these things to me!! — MODIFIED DIET and EXERCISE. She wanted me to stop with the fry-bread and have more oatmeal and “go for some walks, get outside and walk around more”. :) Who knew my doctor could be so right??? hahaha!

    Again, congrats on the numbers — way to go!!!

    Reply

    AndrewENo Gravatar reply on April 28th, 2008 9:37 am:

    Heresy! Less fry bread! Your doctor must be a quack!

    Reply

  20. KimNo Gravatar // Apr 26, 2008 at 5:01 am

    Hey, #19 is my comment — don’t know why it shows as “Anonymous”. :)

    Reply

  21. KimNo Gravatar // Apr 26, 2008 at 5:03 am

    Darn it — I’m BikiniMe !! (aka Kim in the “real” world) :)

    Reply

    AndrewENo Gravatar reply on April 28th, 2008 9:37 am:

    :)

    Reply

  22. JeffNo Gravatar // Apr 28, 2008 at 9:09 am

    Andrew — you are a true model of the values of a healthy lifestyle. In your case, you really had to change to get this under control. Now you’re normal. (Well, at least as far at the cholseterol goes. Otherwise, you seem pretty normal from half way around the world.)

    Keep up the great work and keep sharing!

    Thanks,
    Jeff

    Reply

    AndrewENo Gravatar reply on April 28th, 2008 9:38 am:

    Thanks Jeff. Normalish eh!

    AndrewEs last blog post..Weekend away

    Reply

  23. Seven Common Health Conditions You Can Manage Without Medication « Iowa Ave // Apr 28, 2008 at 4:49 pm

    [...] changes are undertaken. As recently demonstrated from an Iowa Avenue member and fellow blogger, Andrew is getting fit, who has significantly lowered his cholesterol levels with a robust exercise program and change in [...]

  24. SallyNo Gravatar // May 2, 2008 at 2:41 pm

    Well done, you’ve come a long way!!
    See, being a vegetarian has its advantages, eh! :P

    Reply

  25. NancyNo Gravatar // May 3, 2008 at 4:30 am

    WOW Andrew!! That is PHENOMENAL. You should be esctatic with all that you’ve accomplished :-)

    Reply

  26. jesseNo Gravatar // Jun 19, 2008 at 10:01 am

    Congratulations! You’re an inspiration that it can be done! Pills for ills are not the answer!!! (not always!)

    Reply

  27. BrendaNo Gravatar // Mar 20, 2009 at 12:07 am

    I have just read this page! Andrew, did you take any supplements – like vitamins, Co Q 10 etc – to achieve your results? Today the doc said he wanted me on medication, and like you I said I want to try other methods first – recommended methods online seem to be diet, exercise and supplements!

    Reply

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